ARTICLE

How to Maintain Happiness? Seven Ways to Practice Gratitude!

10-min read
Healthy mind
Do you often get angry over small things? Frequently feel frustrated? Life in fast-paced urban environments can easily lead to stress and anxiety, making it hard to slow down and appreciate life. Gradually, the beauty in life gets overlooked. Many positive psychology studies highlight that practicing gratitude can effectively enhance happiness and positive emotions. Taking a little time daily to practice gratitude can not only relieve stress and calm your mind but also boost your happiness.

How Does Gratitude Enhance Happiness?

Gratitude is a positive psychological attitude, embodying a heart full of appreciation or thankfulness, which is a core concept in positive psychology. It helps us notice the "little joys" in life, such as reuniting with an old friend or a kind gesture from a stranger. Emma Seppälä, the Science Director of Stanford University's Center for Compassion and Altruism Research and Education, points out that while many things can bring temporary happiness, this "instant gratification" often fades quickly, leaving us wanting more1. In contrast, the happiness derived from gratitude is lasting and sustainable, helping us focus more on positive aspects of life.

Benefits of Gratitude

Several scientific studies have shown that gratitude can enhance happiness, helping people shift attention away from negative experiences, thereby reducing depression. Expressing gratitude to others can also strengthen relationships and improve likability. The benefits of gratitude don't end there.

Enhancing Empathy

According to a study by researchers at the University of Southern California, gratitude not only makes people happier but also enhances empathy. The researchers stated that gratitude can boost activity in brain regions responsible for emotional processing, social bonding, rewarding social interactions, and moral judgment. They believe that practicing gratitude can be an effective intervention for improving interpersonal relationships and social-emotional skills.

Improving Mental Health

A study published in the Psychotherapy Research journal found that writing thank-you letters can significantly improve mental health. The study involved 300 adult participants, and it was found that those who wrote thank-you letters showed improvements in mental health indicators such as depression, anxiety, and stress. Gratitude helps people focus on more positive emotions, thereby improving mental health. Moreover, the study revealed that people who practiced gratitude had more active medial prefrontal cortex regions, which are associated with learning and decision-making functions. This suggests that gratitude has a lasting positive impact on the brain.

Promoting Cardiovascular Health

Dr. Wendy Mendes from the University of California conducted a study indicating that gratitude is related to blood concentration and other risk factors that may lead to cardiovascular diseases. Furthermore, gratitude can reduce negative emotions and enhance impulse control, helping to avoid overeating and promoting better dietary habits, ultimately leading to a healthier body.

Better Sleep

According to research by psychologists Robert A. Emmons and Michael McCullough, people who practice gratitude tend to think less about negative things before sleep and more about the enjoyable things they did that day, which calms the nervous system and leads to better sleep.2

How to Practice Gratitude?

Having discussed the numerous benefits of gratitude, you may wonder how to become a grateful person. Gratitude can indeed be cultivated through practice:

Write a Gratitude Journal

Regularly keeping a gratitude journal helps cultivate a positive outlook on life. Write down things you are grateful for every day, whether big or small. Record acts of kindness, things that made you feel appreciative, or moments that brought you joy. This practice can help you focus more on the positives in life. Psychologist Barton Goldsmith suggests using gratitude journals to help patients with depression, as it effectively harnesses positive emotions. You can also write a self-appreciation letter which helps maintain a positive mindset even in adversity.

Express Gratitude to Others

Expressing thanks to others not only brightens their day but also brings satisfaction to yourself. You can write letters to express your gratitude or show appreciation through small daily gestures like treating someone to coffee or giving a small gift. This not only strengthens interpersonal relationships but also helps you gain more friends.

Make a Gratitude Jar3

Regularly write down events that make you feel grateful on slips of paper and place them in a jar. This simple act can constantly remind you of the good things in life and provide comfort and joy during difficult times.

Practice Meditation

Meditation helps improve focus, relax the mind and body, and enhance self-awareness. By paying attention to the present moment, you can more easily recognize the good things in life, such as the rhythm of your breath or the fragrance of flowers, and feel grateful for them. Meditation can also help you appreciate the present moment, reduce anxiety, and reinforce a grateful mindset and mindfulness.

Engage in Mindful Walking

Studies show that people who engage in mindful walking experience a significant increase in happiness within a week. Mindful walking involves slowing down, attentively observing the surroundings, and sensing the sounds and scents around you. You can take walks in the countryside on weekends or stroll around your neighborhood during weekdays to discover new perspectives.

Practice Mindful Eating

Slow down while eating, chew your food thoroughly, and savor its taste. By chewing carefully, you can deeply appreciate the flavors and textures of the food and listen to your body. Simple mindful eating practices can help establish a more positive relationship with food, making each meal a moment of gratitude.

Read Positive Articles or Books

In your leisure time, read positive books to understand and build an optimistic outlook on life from different perspectives. Appreciate everything you have, such as friends, family, health, and financial stability. AIA Insurance offers various savings plans to protect the fruits of your hard work, helping you appreciate what you have even more. This also aids in managing life's uncertainties.
 
Practicing gratitude is not difficult. Slow down, be attentive, and gradually practice. Eventually, you will embark on a journey to happiness through gratitude.
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  2. APA PsycNet. 2003. Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.[Online information] Source：https://psycnet.apa.org/record/2003-01140-012 [Accessed on May 12, 2024]

  3. Calm. 2023. 10 ways to practice gratitude and the benefits [Online information] Source：https://www.calm.com/blog/how-to-practice-gratitude [Accessed on May 12, 2024]

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  9. Forbes. 2018. Five Science-Backed Ways To Practice Gratitude Every Day. [Online information] Source：https://www.forbes.com/sites/nomanazish/2018/11/21/five-science-backed-ways-to-practice-gratitude-every-day/ [Accessed on December 8, 2022]

  10. Greater Good.2022. Savoring Walk. [Online information] Source：https://ggia.berkeley.edu/practice/savoring_walk [Accessed December 9, 2022]

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